Warm up
3 rounds
:25 shoulder passes w/pvc pipe
:25 bird dogs
3 rounds
:25 inch worm
:25 windmill (from floor)
3 rounds
:25 alternating staggered stiff leg deadlifts
:25 stationary calf raise
Workout
3 rounds
12 barbell deadlifts (light weight)
12 t-bar rows
:60 rest
:60 Superman
3 rounds
3 barbell deadlifts (moderate to heavy weight)
12 lat pulldowns
:60 rest
:60 wide arm Superman
3 rounds
12 Db pullovers
12 seated rows
:60 rest
3 rounds
12 straight arm lat pull-down (cable pulldown
12 underhand lat pull-down
:60
:60 alternating bird dog
Conditioning
8:00 your choice (row, treadmill, bike, ski)
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